Fire Up Your Burn w Intervals

Does your exercise routine include intervals – training that alternates high-intensity bursts with slower?  It should and here’s why:

·         Intervals can cut gym time by 25% because you can burn calories and fat faster than maintaining one pace

·         Intervals keep your metabolism cranked higher and longer after your workout, helping you burn an extra 120 calories AFTER you’re done….who doesn’t want that?!

·         Intervals will work with any form of cardio and helps keep you from getting bored

Self magazine calls it the shortcut to slim and I completely agree, it helps me get more bang for my buck when I’m working out.  Below are a couple of examples of how to incorporate intervals into your daily workout. 

RPE = Rate of perceived exertion: on a scale of 1 – 10 where 1 is sitting on the couch (sad, I know) and 10 is carrying the couch!

Interval Exercise #1 – for beginners –

Warm Up – 5 minutes of cardio at a moderate pace (RPE – 5 or 6)

Intervals – Alternate between 1 minute at a harder pace (7 or 8) with 1 minute of an easier pace (4 or 5).  Repeat the whole cycle 6 – 8 times

Cool Down – 5 minutes at an easy pace (4 or 5)

Interval Exercise #2 – pump it up a little –

 Warm Up – 5 minutes of cardio at a moderate pace (RPE – 5 or 6)

Intervals – Start at 30 seconds for as hard as you can maintain (9-10) with 1-2 minutes of rest.  Repeat the whole cycle 6 – 8 times

Cool Down – 5 minutes at an easy pace (4 or 5)

Remember, do what you can and if you ever don’t feel well stop and rest and always always stay hydrated!!